Matty Gaines putting on a snatch clinic
Announcements:
Sunday Open gym crew, The “One Mile Bang” will be going on from 7:30-11am. Which means University will be closed. Best way to get to the gym is off Winchester, down Farley, and through the school driveway into the south parking lot.
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. On a 12 min clock:
min 1-3: 4 snatches
min 4-6: 3 snatches
min 7-9: 2 snatches
min 10-12: 1 snatch
Start around 50-60%, and try to go up 10% on each increase. Ultimate goal = NO MISSES
B. 1 farley hill sprint every 4 min for 20 min (5 sprints total)
CSPORT
A. EMOM x 10 min
3 DB ground to shoulders
3 thrusters
B. AMRAP in 12 min
20 seated OH press
20 KB high pull
400m run
C. AMRAP in 12 min
20 cal row or bike
20 pistols (10 each leg)
20 weighted sit ups